Day 1: Full Body & Core
- Burpees: 3 sets of 15 reps
- Plank: 3 sets - Hold for 1 minute
- Bicycle Crunches: 3 sets of 20 reps
- Leg Raises: 3 sets of 15 reps
Day 2: Core & Cardio
- Russian Twists: 3 sets of 25 reps
- Mountain Climbers: 3 sets of 1 minute
- Side Planks: 3 sets - Hold for 45 seconds each side
- Flutter Kicks: 3 sets of 30 seconds
Day 3: Active Rest & Stretch
- Yoga or light stretching for 30 minutes
- Brisk walk or light jog for 20 minutes
Day 4: Strength & Core
- Reverse Crunches: 3 sets of 15 reps
- Hanging Knee Raises: 3 sets of 10 reps
- Burpees: 3 sets of 12 reps
- Plank: 3 sets - Hold for 1 minute
Day 5: Cardio & Core
- Mountain Climbers: 3 sets of 1 minute
- Russian Twists: 3 sets of 20 reps
- Side Planks: 3 sets - Hold for 1 minute each side
- Flutter Kicks: 3 sets of 45 seconds
Day 6: Full Core Workout
- Bicycle Crunches: 3 sets of 25 reps
- Leg Raises: 3 sets of 20 reps
- Hanging Knee Raises: 3 sets of 12 reps
- Plank: 3 sets - Hold for 1 minute 30 seconds
Day 7: Active Rest & Flexibility
- Yoga or Pilates for 45 minutes
- Light walking or cycling for 30 minutes